On the 7:00 x 3 Rounds:
200 Meter Run
9 Dumbbell Burpee Deadlifts (50/35)
200 Meter Run
7 Dumbbell Burpee Power Cleans (50/35)
200 Meter Run
5 Dumbbell Burpee Clean & Jerks (50/35)

Fit Camp:

Row 500 meters
30 Db Floor Press 20/35#
Row 1,000 meters
20 Db Floor Press 20/35#
Row 2,000 meters
10 Db Floor Press 20/35#